How do you know if spiny gourd is fresh?

Look for gourds that are firm to the touch and have a vibrant green color. Avoid those that are turning yellow, feel soft, or have dark spots, as these are signs of over-ripening or spoilage.

Is spiny gourd vegan and gluten-free?

Yes, spiny gourd is a natural plant-based vegetable that is both vegan and gluten-free. It is a safe and healthy option for individuals with these dietary restrictions.

spiny gourd - Nutrition Facts & Recipes | CraftMyMeals

CraftMyMeals

spiny gourd - Nutrition Facts & Recipes | CraftMyMeals | CraftMyMeals

Dietary Information

Veganplant Based

Nutrition Facts

Per 100g

Calories

Protein

Carbs

Fat

Fiber

Sugar

Sat. Fat

0mg

Cholesterol

Vitamins & Minerals

Vitamin A: 10mcg

Vitamin C: 17mg

Vitamin D: 0mcg

Vitamin E: 0mg

Vitamin K: 1mcg

Vitamin B1 (Thiamin): 0mg

Vitamin B2 (Riboflavin): 0mg

Vitamin B3 (Niacin): 0mg

Vitamin B5 (Pantothenic Acid): 0mg

Vitamin B6: 0mg

Vitamin B9 (Folate): 15mcg

Vitamin B12: 0mcg

Sodium: 3mg

Potassium: 139mg

Calcium: 20mg

Iron: 0mg

Magnesium: 12mg

Phosphorus: 36mg

Zinc: 0mg

Copper: 0mg

Manganese: 0mg

Selenium:

Nutrition data source: USDA FoodData Central

Measurement Conversions

Common measurement equivalents in grams

1 Cup

130g

1 Tbsp

15g

1 Tsp

1 mL

1 Liter

1000g

Health Benefits

•Rich in antioxidants like flavonoids and carotenoids, which help protect cells from damage.
•Low in calories and high in dietary fiber, which can aid in weight management and promote digestive health.
•Contains phytonutrients that may have hypoglycemic properties, potentially helping to regulate blood sugar levels.
•A good source of Vitamin C, which supports immune function and skin health.

Storage Tips

•Store fresh, unwashed spiny gourds in a perforated bag in the refrigerator's crisper drawer for up to one week.
•Avoid washing the gourds until just before cooking to prevent moisture buildup and premature spoilage.

Frequently Asked Questions

Is spiny gourd healthy?

Yes, spiny gourd is highly nutritious and low in calories. It is rich in antioxidants like flavonoids and Vitamin C, which help boost the immune system and protect cells from oxidative damage.

Is spiny gourd good for weight loss?

Spiny gourd is an excellent choice for weight management as it contains only 20 calories per 100g. Its high dietary fiber content promotes a feeling of fullness and aids in healthy digestion.

Can diabetics eat spiny gourd?

Yes, spiny gourd is beneficial for diabetics because it contains phytonutrients with hypoglycemic properties. These compounds may help regulate blood sugar levels and improve insulin sensitivity.

Is spiny gourd keto-friendly?

Yes, spiny gourd is keto-friendly and low-carb. With only 4.35g of carbohydrates per 100g, it can easily fit into a ketogenic or low-carbohydrate diet.

What does spiny gourd taste like?

Spiny gourd has a mild, earthy flavor with a very subtle bitterness, much less intense than a bitter gourd. Its texture is crunchy on the outside with soft, edible seeds on the inside.

How do you cook spiny gourd?

It is most commonly prepared by stir-frying with spices, sautéing with onions, or adding to curries. It can also be sliced thin and deep-fried into crispy fritters or stuffed with a savory filling.

Do I need to peel spiny gourd?

No, you do not need to peel spiny gourd. The small spines on the skin are soft and perfectly edible; simply wash the vegetable thoroughly and trim the ends before slicing.

How do you store spiny gourd?

Store fresh spiny gourd in a paper bag or a perforated plastic bag in the refrigerator's vegetable crisper drawer. It is best consumed within 3 to 5 days for optimal freshness.

About spiny gourd

spiny gourd is a versatile ingredient found in cuisines around the world. With 20 calories per 100g and 1.2 grams of protein, it's a nutritious addition to many dishes.

Browse Vegetable

Explore more ingredients in the vegetable category with complete nutrition information.

View all vegetable →

Find Recipes

Discover 0 recipes featuring spiny gourd with step-by-step instructions.

Browse recipes →

spiny gourd